1. 1A. STRETCHES SCORPION STRETCH STRAIGHT LEG DEADLIFT
Start by lying on your stomach. Spread your arms out so that you make a T with your body
With one leg, kick the butt and lift the knee up and over your hips. Try and touch your foot to your opposite hand on the floor. If you can’t touch your hand, get as far as you can
Alternate feet with every rep
Keep both your shoulders flat on the floor through the exercise
Perform 2 sets for 30 seconds
STRAIGHT LEG DEADLIFT
Keeping your leg straight, extend your other backwards reaching, while simultaneously reaching down for your toe with your hands
Go down as far as possible without rounding your back
Return to the standing position and alternate legs
Perform 2 sets for 15 yards

2. 1B. STRETCHES C. LUNGE ELBOW TO ANKLE FRANKENSTIEN WALK
Perform a lunge. As you drop your hips, lean forward and take the arm opposite your leading foot and try to touch your elbow to your ankle
Alternate legs in this manner until you cross the end line
Be sure to keep your core tight and work to maintain your balance
Common mistakes include letting the knee get out in front of your toes when preforming the lunge and not keeping your core tight
Perform 2 sets for 15 yards
FRANKENSTIEN WALK
Walking with straight legs, kick foot up to opposite outstretched hand
Keep core tight to maintain balance
Bring your foot to your hand

3. 2. NO STEP DRILL 3. ONE STEP DRILL 4. TWO STEP DRILL x
Set marks for ball placement, feet positioning
Hold upper body stable and upright
Pull kicking heel to butt cheek
Remain balanced on non-kicking foot
Initiate swing with kicking foot movement
Push from heel to toe with non-kicking foot
Keep head down on point where ball would be
Example of
Right foot kicker, plant foot box
X = ball placement x
3. ONE STEP DRILL
Walk off steps, mark a plant foot box/ball placement
Hold upper body upright and stable
Push off with kicking foot
Step in the plant foot box
Make a good swing using the ONE STEP DRILL techniques
4. TWO STEP DRILL
Walk off steps, mark a plant foot box/ball placement
Common Errors:
Too much forward body lean (long strides)
Too slow approach steps
Too tight an angle to the ball (pushed kicks)
Poor non-kicking foot rotation to target (offline leg swings and offline ball flight)

4. 6. UPRIGHT ACCURACY DRILL
5. BALANCE DRILL
You will need your mark for ball placement, plant foot box
Can be preformed on a balance disk or on the ground
A. Hold upper body stable and squeeze the abs
Inside out leg swing path
10 no step swings without touching the ground
B. Emphasize SNAP of leg swing and PUSH of non-kicking foot
ON FIELD DRILLS
6. UPRIGHT ACCURACY DRILL
You will need a ball, kicking stand and upright for this drill
Setup ball 10 yards from endzone
With your plant leg in position, kick the football aiming for the upright
Keep your head down and drive through the football
Work to hit the upright 10 times
7. OVER THE GOAL POST DRILL
You will need a ball, kicking stand and upright for this drill
Kick from the back corner of the endzone
Kick the ball higher than the goal post
Perform 10 Reps
Count how many reps you kick over the goal post

5. 6. LATERAL HAT DANCE
PERFORM 1 REP IN EACH DIRECTION (BOTH INSIDE AND OUTSIDE LEAD)
PART A: INSIDE LEAD
PART B: OUTSIDE LEAD
START
START X X
FINISH WITH BALL DRILL
FINISH WITH BALL DRILL 1 2 1 2 1 1 2 2 3 3 3 3
PERFORM
EIGHT
ROUND TRIPS
PERFORM
EIGHT
ROUND TRIPS
PART A: INSIDE LEAD
You will need an agility hurdle or agility bag for this drill
Start on one side of the hurdle/bag.
Leading with your inside foot, step over the hurdle. If you are leading with your right foot the 3 count sequence should be R-L-R on the other side of the hurdle. The emphasis should be on maintaining good pad level, navigating the hurdle with quick feet and keeping your eyes up (not down at the ground).
Step over to the other side, leading with your inside foot.
Repeat for a total of 8 round trips.
Finish the drill by stepping over the hurdle with your inside foot, sprinting laterally and catching a football.
Perform once in both directions.
PART B: OUTSIDE LEAD
Complete the drill the same as Part A but lead with your outside foot.
You should be crossover stepping over the hurdle each time if you are doing this correctly.
As in Part A, finish the drill by sprinting laterally and catching the a football.

6. 7. LINEAR HAT DANCE
PERFORM 4 REPETITIONS (2X WITH RIGHT FOO LEAD & 2X WITH LEFT FOOT LEAD)
LEFT FOOT LEAD
FINISH WITH BALL DRILL X 2 1 3
START 1 3 2
PERFORM
EIGHT
ROUND TRIPS
PART A: LEFT FOOT LEAD
You will need an agility hurdle or agility bag for this drill
Start on one side of the hurdle/bag as shown above.
Leading with your left foot, step over the hurdle. The 3 count sequence should be L-R-L on the other side of the hurdle as shown. The emphasis should be on maintaining good pad level, navigating the hurdle with quick feet and keeping your eyes up (not down at the ground).
Step backward over the hurdle in the same manner. Face the same direction and keep your shoulders square.
Repeat for a total of 8 round trips.
Finish the drill by stepping over the hurdle, sprinting forward and catching a football.
Perform two repetitions.
PART B: RIGHT FOOT LEAD
Complete the drill the same as Part A but lead with your right foot.